Glute bridges are a bodyweight exercise that primarily targets the gluteal muscles (buttocks), especially the gluteus maximus, while also engaging the hamstrings and core muscles, including the transverse abdominis. The exercise involves lying on your back with knees bent and feet flat on the floor, then lifting your hips upward until your body forms a straight line from shoulders to knees. This movement activates the glutes and strengthens the hips, core, and lower back
. How to perform a glute bridge:
- Lie on your back with knees bent, feet hip-width apart, and arms by your sides.
- Engage your glutes and core, then lift your hips off the ground until your knees, hips, and shoulders align in a straight line.
- Hold the position for a few seconds without arching your lower back.
- Slowly lower your hips back down and repeat for the desired number of repetitions
Muscles worked:
- Gluteus maximus (primary)
- Gluteus medius (especially with added resistance)
- Hamstrings
- Core muscles, including the transverse abdominis
Benefits of glute bridges:
- Strengthen and activate the glutes and hamstrings.
- Improve core stability and posture.
- Enhance hip flexibility and mobility.
- Support lower back health and may help reduce lower back pain when performed correctly.
- Improve balance and make everyday movements easier, such as climbing stairs or lifting objects
Glute bridges are simple, require no equipment, and are suitable for all fitness levels. They can be modified for increased challenge, such as performing single-leg variations or adding resistance bands
. In summary, glute bridges are an effective exercise to build glute strength, improve core stability, and support overall lower body function and posture.
